Month: July 2024
-
WOD July 9, 2019 (Tuesday)
Read More: WOD July 9, 2019 (Tuesday)10xEMOM: Min 1: Max Cal Row Min 2: 10-12 Push Ups WOD: 20 Min AMRAP – Team of 2 50 WB 20/14 50 T2B 50 HSPU 50 Pull Ups
-
WOD July 8, 2019 (Monday)
Read More: WOD July 8, 2019 (Monday)Warm-up: 3×10 Ab Roll Outs Weightlifting: Back Squat 6xE2MOM 2 x 5 @ 70% 2 x 4 @ 75% 2 x 3 @ 80% WOD: 10 RFT 10 Burpees to Plate 10 Weighted Sit Ups 45/35 burpee to plate: https://youtu.be/SX-AZAwkcfk weighted sit up: https://youtu.be/ccT_Ipjirwk?t=27
-
WOD July 5, 2019 (Friday)
Read More: WOD July 5, 2019 (Friday)Warm-up: 6xEMOM 50M Shuttle Run with Med Ball 20/14 Weightlifting: Front Squat 6xE2MOM Front Squat 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: For Time 21-15-9 DBx2 FR Lunges 30/50 Strict HSPU
-
Independence Day 2019 Holiday Schedule
Read More: Independence Day 2019 Holiday ScheduleJuly 4, 2019 Holiday Schedule: Crossfit Class 10am-12pm Open Gym from 10am-1pm. All other classes cancelled. Enjoy the 4th of July with your Friends and Family !
-
WOD July 4, 2019 (Thursday)
Read More: WOD July 4, 2019 (Thursday)Happy Independence Day, America! WOD: The Seven (For Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups Scaling Options: Handstand push-ups –> Pike push up –> Hand release push up A suicide bomber killed seven CIA officers and one Jordanian officer at a…
-
WOD July 3, 2019 (Wednesday)
Read More: WOD July 3, 2019 (Wednesday)Warm-up: 3×3 Turkish Get Up (3 Each Side=1 Round) Go as heavy as safely possible Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 4 RFT 200M Run 25 Push Ups 200M Run 25 Air Squats 25 min CAP Rx+ 4RFT 200M Run 25…
-
WOD July 2, 2019 (Tuesday)
Read More: WOD July 2, 2019 (Tuesday)Warm-up: Alt Tabata – 2 Tabata Sets 10 Beat Swings 10 Air Squats *Remember Tabata means max output for :20 with :10 rest Weightlifting: Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ WOD: For Time 5xE2MOM 10 Pull Ups Max Rep Thrusters 95/65 Rx+ 5xE2MOM 10 Pull Ups…
-
WOD July 1, 2019 (Monday)
Read More: WOD July 1, 2019 (Monday)Weightlifting: Back Squat 6xE3MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% Shoulder Press: Seated DB Press between Squat Sets 3×10 WOD: Team of 2: 15 Min AMRAP 300 Double Unders 200 Air Squats 100 Push Ups 50 Burpees to 6FT Target
-
WOD June 28, 2019 (Friday)
Read More: WOD June 28, 2019 (Friday)Weightlifting: Front Squat 3xE3MOM 3 x 10 Front Squat @ 70% Bent Over Row: DB Bent Over Row between Squat Sets 3×10 WOD: 5xE2MOM 15 Burpee Box Jump Overs Max Rep Deadlift 225/155 or scale to 70%
-
WOD June 27, 2019 (Thursday)
Read More: WOD June 27, 2019 (Thursday)Warm-up: 6xEMOM 1 – 10 T2B 2 – :30 Sec Superman Hold Weightlifting: Snatch 6xE2MOM 1 Power Snatch + 1 Snatch @ 70%+ WOD: 15 Min AMRAP 16 Alt DB Snatch 50/35 2 Rope Climbs 200M Run RX+ 15 Min AMRAP 16 Alt DB Snatch 70/50 2 Legless Rope Climbs 200M Run
Search
Popular Posts
-
CrossFit – Sun, Oct 13
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…
-
CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
-
CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
Categories
Archives
Tags
There’s no content to show here yet.